Discover 40 foods high in iron, from clams and beef liver to lentils and dark chocolate. Includes exact iron values, absorption tips, and daily targets.
Frequently Asked Questions
What food is highest in iron?
Clams are the single richest common food source of iron, providing up to 23.8 mg per 3-ounce cooked serving — more than the full daily requirement for most adults. Among plant foods, fortified breakfast cereals can match or exceed that at 18 mg per serving, making them the top non-heme source.
What are the best iron-rich foods for vegetarians?
The strongest plant-based sources include white beans (8 mg per cup), lentils (3.3 mg per half cup), firm tofu (3.0 mg per half cup), pumpkin seeds (2.5 mg per oz), and fortified breakfast cereals (up to 18 mg per serving). Pair all of these with vitamin C to substantially increase absorption.
How much iron do I need per day?
Adult men and postmenopausal women need 8 mg per day. Women ages 19–50 need 18 mg per day due to menstrual losses. Pregnant women have the highest requirement at 27 mg per day. Vegetarians and vegans should target approximately 1.8 times the standard RDA because plant-based iron absorbs less efficiently.
What vitamin helps with iron absorption?
Vitamin C is the most powerful enhancer of non-heme iron absorption. Research shows that pairing vitamin C with a plant-based iron source can increase absorption from 0.8% up to 7.1%. A small glass of orange juice or half a bell pepper alongside your iron-rich meal makes a meaningful difference.
What foods block iron absorption?
The most significant inhibitors are phytates (found in whole grains and legumes), tannins in tea and coffee, calcium from dairy, and oxalates in spinach. Tea polyphenols can reduce iron absorption by 56–72%, and coffee by up to 60%. Separating tea and coffee from iron-rich meals by one to two hours substantially reduces this effect.